What if I don't know what time I should target?

Start conservatively. If you have a recent 5K time, online calculators can estimate your potential at longer distances, but the safest approach is to aim for a time just slightly faster than you've done before. You can always adjust your goal once you're a few weeks into training and see how your body is responding. A goal that feels ambitious but achievable will keep you motivated.

How often should I do speed work?

Once per week is the standard in the build phase (the 6 to 8 weeks before your race). Speed work might be intervals (like 6 × 800 m at a fast pace with recovery jogs between), or it might be shorter repeats (like 8 to 10 × 400 m). The pace is faster than your goal race pace. Too much speed work invites injury; one session per week is enough to raise your fitness without overload.

Is a taper really necessary?

Yes. A taper—reducing your running volume while keeping some intensity—in the final 7 to 10 days helps you arrive at the start line fresh, not fatigued. You'll run less total distance but still include one or two short, quick sessions to keep your legs sharp. This is when your body absorbs the training you've done and rebuilds stronger.

Training 12 Nov 2026 6 min

How do I train for a race with a specific goal time and date?

To train for a race with a specific goal time and date, work backwards from race day to build a structured plan with the right mix of easy runs, tempo work and speed sessions timed to peak on the day. The key is giving yourself enough weeks—typically 12 to 16 for a half marathon or marathon—and following a plan that balances volume, intensity and recovery.

How many weeks do you need to prepare?

The training window depends on your current fitness and the distance. A 5K needs 6 to 8 weeks if you're already running regularly. A 10K needs 8 to 10 weeks. A half marathon typically needs 12 weeks, and a marathon needs 16 to 20 weeks. If you're new to running, add 2 to 4 extra weeks. Your goal time doesn't change the length; it changes the intensity and pacing of sessions within that window.

Build your plan backwards from race day

Start by marking your race date on the calendar. Count back to find your start date. Then divide the time into three phases: base building (steady, easy runs to build aerobic fitness), build phase (introduction of tempo runs and speed work), and taper (reduced volume but maintained intensity, finishing 7 to 10 days before race day). Each phase typically runs 4 to 6 weeks.

The sessions you need in each week

Easy run (conversational pace, 3 to 5 times per week depending on volume)
Tempo run or threshold work (comfortably hard pace, once per week in build phase)
Speed session or interval training (shorter, faster repeats, once per week in later build phase)
One longer run (gradually building distance, typically on weekends)
Rest or cross-training days (at least one full rest day per week)

Set your goal pace and train to it

Divide your goal time by the race distance to find your target race pace. For example, a 2-hour half marathon (21.1 km) means running at 5:40 per kilometre. Use this pace to guide your tempo and speed sessions. Easy runs should be 60 to 90 seconds per kilometre slower than race pace. Long runs should be 30 to 60 seconds slower. This creates the right balance between challenge and recovery.

Adapt when life gets in the way

Plans rarely survive contact with real life. If you miss a session, skip it rather than try to catch up. If illness or injury forces a gap, add a week to your plan. A single missed run won't ruin your fitness, but hurrying back too hard will. The point is consistency over perfection across the full training block.

Use RunV to build and follow your plan

RunV Premium builds a training plan around your specific goal time and race date. You choose your goal distance—5K, 10K, half marathon, marathon, or a custom distance up to 50 km—enter your target time and race date, and RunV creates a structured plan with all the sessions above. Each session includes pace guidance, and you can adapt the plan when you miss a session or need to rearrange your week.

To explore RunV's race-goal training plans, visit runv.app/plans/

FAQ

What if I don't know what time I should target?: Start conservatively. If you have a recent 5K time, online calculators can estimate your potential at longer distances, but the safest approach is to aim for a time just slightly faster than you've done before. You can always adjust your goal once you're a few weeks into training and see how your body is responding. A goal that feels ambitious but achievable will keep you motivated.
How often should I do speed work?: Once per week is the standard in the build phase (the 6 to 8 weeks before your race). Speed work might be intervals (like 6 × 800 m at a fast pace with recovery jogs between), or it might be shorter repeats (like 8 to 10 × 400 m). The pace is faster than your goal race pace. Too much speed work invites injury; one session per week is enough to raise your fitness without overload.
Is a taper really necessary?: Yes. A taper—reducing your running volume while keeping some intensity—in the final 7 to 10 days helps you arrive at the start line fresh, not fatigued. You'll run less total distance but still include one or two short, quick sessions to keep your legs sharp. This is when your body absorbs the training you've done and rebuilds stronger.

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RunV turns this thinking into your plan — adaptive coaching that rebuilds after every run.

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